weight loss Archives - Living Well Chiro

Still Tired and Gaining Weight? You Might Be Missing This Hidden Hormone Fix

Living — Thu, 15 May 2025 22:11:25 +0000

A Deep-Dive Into Epi-Paleo Rx by Dr. Jack Kruse (and What It Means for You)

If you’ve ever felt like you’re doing everything “right”—eating clean, working out, taking supplements—but still stuck with stubborn fat, low energy, or sleep that never quite restores you, then I want to share a book that hit me hard: Epi-Paleo Rx by Dr. Jack Kruse.

Dr. Kruse isn’t your typical health author. He’s a neurosurgeon who went through his own health crisis and decided to question everything—especially what we believe about food, light, and the environment. The result? A totally different roadmap for healing, especially if you’re tired of surface-level solutions.

To listen or read this book in full, click here.

The Big Idea: You’re Not Broken—You’re Just Out of Sync

Dr. Kruse argues that most modern health problems—obesity, diabetes, fatigue, poor recovery—aren’t just about food or willpower. They’re about timing, light, and the signals your brain receives. When you live out of sync with natural rhythms (think: artificial light, constant snacking, zero sun exposure), your body loses its ability to regulate basic processes like metabolism, hormones, and energy production.

This book isn’t just about what to eat—it’s about when and how to live.

4 Key Takeaways (That Could Change Everything)

1. Fix Your Leptin First

Leptin is a hormone that tells your brain you’re full and helps regulate fat burning. If your leptin signaling is off (and for most people, it is), your body won’t burn fat efficiently—no matter how many calories you cut. Dr. Kruse walks through a specific morning protocol (big protein breakfast, no blue light, no snacking) to restore leptin sensitivity.

Want to loose Weight? Click here for the breakdown...

Understanding Leptin Resistance

What is Leptin?
Leptin is a hormone produced by fat cells that signals the brain to regulate appetite and energy expenditure. When functioning correctly, it helps maintain a healthy body weight.

Leptin Resistance:
In leptin resistance, the brain doesn’t respond properly to leptin signals, leading to increased hunger and reduced energy expenditure, contributing to weight gain.

Signs You Might Be Leptin Resistant:

Overweight by more than 25 pounds
Persistent cravings, especially for carbohydrates at night
Difficulty losing weight despite diet and exercise
Fatigue and poor sleep quality

🥩 The Leptin Reset Protocol: Step-by-Step

Morning Routine

Sunlight Exposure:
Upon waking, spend 20–30 minutes outside in natural sunlight to help reset your circadian rhythm.
Breakfast Timing:
Eat within 30 minutes of waking.
Breakfast Composition:
- Protein: 50–75 grams (e.g., pastured eggs, grass-fed meats, wild-caught fish)
- Fats: Healthy fats like coconut oil, ghee, or pastured butter
- Carbohydrates: Less than 50 grams; if overweight by more than 30 pounds, limit to 25 grams

Note: Avoid processed foods and sugars. Do not count calories.

Meal Timing and Frequency

Meals per Day:
Start with three meals per day; as hunger and cravings diminish, transition to two meals.
No Snacking:
Avoid all snacks to allow insulin and leptin levels to normalize.
Meal Spacing:
Allow 4–5 hours between meals and finish dinner at least 4 hours before bedtime.

Evening Routine

Light Exposure:
After sunset, minimize exposure to artificial light. Use blue light-blocking glasses and dim lights to promote melatonin production.
Physical Activity:
If exercising, schedule workouts between 1–5 p.m. Avoid intense exercise in the morning or late evening.
Sleep:
Aim for 7.5–8 hours of sleep per night. Go to bed by 10 p.m. in winter and 11 p.m. in summer.

🧊 Optional: Cold Thermogenesis (CT)

Once you’ve adapted to the Leptin Reset Protocol, consider incorporating CT to enhance fat loss and mitochondrial function.

Methods:

Face Dunking:
Dunk your face in 50–55°F (10–13°C) water for as long as comfortable. Repeat several times.
Ice Packs:
Place a 20–40 lb ice pack on your torso while wearing a compression shirt for up to 60 minutes. (Make sure to consult your doctor on this one.) Personally I use a cold shower.
Cold Baths:
Immerse in a bathtub filled with cold water (50–55°F) for 45 minutes, 2–5 times per week.

Note: Always consult with a healthcare provider before starting CT, especially if you have underlying health conditions.

Nutritional Recommendations

Diet Type:
Follow a strict Epi-Paleo diet focusing on:
- Proteins: Grass-fed meats, wild-caught fish, pastured eggs
- Fats: Coconut oil, ghee, pastured butter
- Carbohydrates: Non-starchy vegetables; avoid grains, sugars, and processed foods
Hydration:
Drink half your body weight in ounces of water daily (e.g., 150 lbs = 75 oz).
Supplements:
Consider vitamin D3 and omega-3 fatty acids, especially if blood tests indicate deficiencies.

Monitoring Progress

Signs of Improved Leptin Sensitivity:

Decreased hunger and cravings
Improved sleep quality
Increased energy levels
Weight loss, particularly in men
Mood stabilization, particularly in women

Next Steps:

Once these signs are evident, you can transition to the Leptin Rx Postscript, which includes:

Adjusting macronutrient ratios based on activity levels
Incorporating high-intensity interval training (HIIT)
Fine-tuning meal timing with seasonal light cycles

2. Eat What Your DNA Recognizes

The “Epi-Paleo” diet focuses on seafood, healthy animal fats, and seasonal veggies. It’s not about trendy macros—it’s about eating the way your biology expects: high in DHA, low in processed carbs, and matched to the seasons.

3. Light Is a Nutrient

This part blew my mind. The kind of light you get (or don’t get) has a direct impact on your brain, your metabolism, and even how you process food. Morning sunlight helps reset your circadian rhythm and supports fat-burning hormones. Artificial light at night does the opposite.

4. Cold Isn’t Bad—It’s Medicine

Dr. Kruse is a huge advocate for cold thermogenesis (cold showers, ice baths, cold walks) to boost mitochondrial health and support fat loss. It sounds intense, but if done right, it can radically improve energy and resilience.

4 Quick Tips You Can Implement Today

Here are four simple, science-backed strategies from Dr. Kruse’s book you can start today that can change your health—without needing to read 400 pages first:

1. See the Sunrise (Without Sunglasses or Screens)

Expose your eyes to natural light within 30–60 minutes of waking. This resets your circadian clock, boosts energy, and supports metabolism. Bonus: go outside barefoot for grounding.

2. Eat a Protein-Heavy Breakfast (Within 30 Minutes of Waking)

Skip the carbs and start your day with 30–50g of protein. This helps stabilize blood sugar, restore leptin sensitivity, and reduce cravings all day long.

3. Stop Eating After Sunset

Your body isn’t wired to digest and repair at the same time. Give your metabolism a break by closing the kitchen when the sun goes down. It supports better sleep, digestion, and fat-burning.

4. Cold Rinse or Cold Walk

Try a 30-second cold rinse at the end of your shower—or take a brisk walk in the cool morning air. Cold activates brown fat, reduces inflammation, and energizes your cells for the day ahead.

You don’t need to be a hardcore biohacker to benefit from this. If you’re someone who:

Struggles with stubborn fat or fatigue
Wants to perform better (on the trail, in the gym, or just in life)
Has tried “eating healthy” but still feels off

Then Epi-Paleo Rx offers a powerful, biologically-rooted perspective that will challenge and inspire you.

And if it feels overwhelming? That’s what I’m here for. As a chiropractor and nutrition expert who specializes in helping athletes, runners, and high-performers optimize their energy and recover naturally, I’ve helped hundreds of patients implement these ideas in a practical, doable way—without fad diets or guesswork.

Want to Put These Ideas Into Practice?

I’ve taken the core principles of Epi-Paleo Rx and woven them into my 14-Day Fat to Fit Reset Program—a focused, foundational way to:

✅ Reset your circadian rhythm
✅ Fuel your body with the right foods
✅ Shed stubborn weight and inflammation
✅ Build the metabolic flexibility you’ve been missing

Or, if you want a more tailored approach, book a nutrition appointment and we’ll go over your current routine, identify where you’re out of sync, and build a simple strategy that matches your goals and your lifestyle.

Final Thought

You’re not lazy. You’re not broken. You’re just misaligned with the natural rhythms your body depends on.

Epi-Paleo Rx isn’t a light read—but it’s one of the most eye-opening books I’ve read on how to truly get well. If you’re serious about healing, this book (and this approach) could be your new blueprint.

And if you’re ready to start? I’ve got your back.

—Dr. Nate

Disclaimer:

This blog post is for educational and informational purposes only. It is not intended to diagnose, treat, or cure any medical condition. Always consult with your doctor or qualified healthcare provider before starting any new health program, dietary change, or lifestyle modification—especially if you have a chronic condition, are pregnant, or take medication.

The post Still Tired and Gaining Weight? You Might Be Missing This Hidden Hormone Fix appeared first on Living Well Chiro.

⭐⭐⭐⭐⭐ This Book Fixed the Missing Link in My Health (and My Patients’)

Living — Wed, 16 Apr 2025 16:42:02 +0000

If you’re like most of my patients — you’re driven, disciplined, and probably a little frustrated.

You eat clean.
You work out.
You try to get enough sleep.
And yet… something’s still off. You wake up tired, your joints feel stiff, the scale doesn’t budge, and your afternoon energy crashes harder than your college roommate after leg day.

Sound familiar?

That’s exactly where I was—and where a lot of my athletic and wellness-focused patients land—before I read The Circadian Code by Dr. Satchin Panda.

This book didn’t just give me new tools.
It gave me a new operating system.

Key Principle: Your Body Runs on a Clock

We all have a built-in 24-hour rhythm that controls everything from energy, metabolism, hormones, pain sensitivity, digestion, and fat burning. It’s called your circadian rhythm — and most of us are completely out of sync with it.

What I love about this book is that Dr. Panda doesn’t just drop a bunch of science and leave you to figure it out. He gives clear, actionable steps you can actually implement — no biohacking gadgets or 90-minute morning routines required.

Top Takeaways (Especially for Active, Health-Conscious People):

1. Eat in a 10-Hour Window (a.k.a. Time-Restricted Eating)

Why this matters: Your body is primed to digest and metabolize food during daylight hours — not late at night. Eating too close to bedtime disrupts sleep, spikes insulin, and increases fat storage.

Action Step:
Start eating around 8–9 AM and finish your last bite by 6–7 PM.
Even if you’re eating healthy, the timing is just as important.

2. Get Morning Light (Yes, Even on Cloudy Days)

Why this matters: Sunlight early in the day resets your biological clock, lowers stress hormones, and tells your body to burn fat and be alert.

Action Step:
Go outside within 30 minutes of waking. No sunglasses. No phone. Just 5–10 minutes of natural light.

Want to geek out more on how light affects your health and mood? 👉 Check out this blog post I wrote.

3. Sleep Isn’t Just About Hours — It’s About Rhythm

Why this matters: Going to bed and waking up at the same time each day trains your brain and nervous system to recover faster, burn fat more efficiently, and reduce inflammation.

Action Step:
Set a consistent sleep-wake time. Even on weekends. Your nervous system will thank you.

4. No Late-Night Snacks — Even “Healthy” Ones

Why this matters: After dark, your digestive system slows down and your insulin sensitivity tanks. Eating late is like fueling up a car after the engine is off — it just sits there and gums things up.

Action Step:
Make your last meal the most nutrient-dense and finish it at least 2–3 hours before bed.

5. Consistency > Perfection

Why this matters: You don’t need to live like a monk. You just need to give your body enough rhythm to start trusting you again.

Action Step:
Pick one circadian habit to implement this week. Build from there. Your body will reward you quickly.

Who Should Read This Book?

If you’re:

A runner trying to shed stubborn fat
An athlete stuck in a plateau
A health nerd with great habits but little progress
Someone who feels off but can’t quite explain it…

👉 This book is for you.

Whether you’re trying to boost performance, balance hormones, lose weight, or just feel like yourself again, this book gives you the blueprint you didn’t know you needed.

And I don’t just recommend it — I’ve built parts of my 14-Day Fat to Fit Reset Program around the principles in this book. It’s that good.

Want to Read It with us?

This month in our Book Club, we’re diving into The Circadian Code together.

👉 Join the book club here — and let’s reset your body together.

Or if you just want to grab the book and start highlighting your way to healing:
👉 Grad a copy or listen to it here

Final Verdict: 5 Stars

It’s rare that a book comes along that changes how you live, not just how you think.
This is one of those books.

Don’t just read it. Apply it. And watch what happens.
Your body already knows how to heal — you just have to get back on its schedule.

The post ⭐⭐⭐⭐⭐ This Book Fixed the Missing Link in My Health (and My Patients’) appeared first on Living Well Chiro.

Why Your Body Clock Might Be Making You Fat, Tired, and In Pain (And What to Do About It)

Living — Wed, 09 Apr 2025 18:54:43 +0000

Here’s a story that might just flip the switch for you.

A firefighter named Randy — featured in The Circadian Code by Dr. Satchin Panda — had a job that wrecked his sleep. Night shifts, 24-hour calls, constant stress. He was gaining weight, couldn’t shake fatigue, and his blood sugar was off the charts. The worst part? He thought he was doing everything right. No junk food, no lazy days. Just a body that wasn’t keeping up anymore.

Maybe you know that feeling.

Randy’s life turned around when he made one change:
He started honoring his body’s natural clock.

He stopped eating late at night, got sunlight in the morning, and timed his meals inside a 10-hour window — even on night shifts.

In just a few weeks?

His blood sugar normalized.
He dropped stubborn weight.
His energy came back — not just “get through the day” energy, but “let’s play catch with my kid after work” energy.

No fancy supplements. No intense workouts.
Just living in rhythm with his biology.

If that story sparked something in you, I highly recommend grabbing a copy of Dr. Panda’s book — The Circadian Code. It’s one of those books you’ll want to highlight, dog-ear, and hand to a friend.

So Why Does This Matter for You?

If you’re an athlete, a weekend warrior, or just someone who wants their energy and body back, you need to hear this:

Your body isn’t broken.
It’s just out of sync.

We’re living in a world that constantly pulls us out of rhythm:

Eating late because we’re too busy all day
Skipping breakfast or grabbing something random
Missing sunlight
Staying up just to “get one more thing done”

These little habits — over time — confuse your internal clock.

Your metabolism slows.
Your inflammation rises.
Your pain doesn’t go away.
And your willpower? It starts waving the white flag.

Pain, Fatigue & Stubborn Belly Fat: What If It’s Not About Trying Harder?

Listen, I work with runners and athletes all the time. And I hear it over and over again:

“But I already eat clean. I work out every day. Why do I still feel like this?”

Because it’s not just what you do — it’s when you do it.

Let’s take metabolism as an example.

Your digestive enzymes, gut bacteria, insulin sensitivity, and fat-burning capacity are all time-sensitive. They follow the sun. If you eat late at night, your body is less efficient at using that fuel — so it stores it instead (hello, belly fat and bloating).

Your pain sensitivity also increases at night. That’s not you being dramatic — that’s biology.

💡 Curious how light plays into this equation too? I wrote a blog on how natural light affects everything from mood to metabolism — check it out here if you’re ready to go deeper.

The Circadian Reset That Actually Works

I’ve seen it in my practice — and now we’ve got stacks of research backing it up.

Here’s how Randy, the firefighter, did it.
And how you can start — without flipping your whole life upside down.

1. Get Light in the Morning

Your brain needs a “go” signal. Sunlight first thing boosts natural cortisol (the good kind), wakes up your metabolism, and anchors your clock.

💡 Try this: Within 30 minutes of waking, step outside for 5–10 minutes. Even if it’s cloudy. No sunglasses. Let your body know it’s showtime.

2. Eat Within a Consistent 8–10 Hour Window

This is what Dr. Panda calls Time-Restricted Eating (TRE). It doesn’t require cutting calories. Just closing the kitchen earlier and keeping meals during daylight hours.

💡 Try this: Start your first meal by 8 or 9 AM, and wrap up dinner by 6 PM. That gives your body time to digest, repair, and burn fat overnight.

3. Shut Down the Screens Before Bed

Blue light tricks your brain into thinking it’s still daytime. That delays melatonin, throws off sleep, and leads to next-day inflammation.

💡 Try this: Dim the lights, turn off screens at least an hour before bed, and try reading, stretching, or journaling instead.

Want to Reset Your Body Clock and Your Metabolism in 14 Days?

I created the 14-Day Fat to Fit Reset Program because people kept asking:

“Can I actually fix this without meds, another restrictive diet, or punishing workouts?”

Yes.
Because when you reset your circadian rhythm, your body naturally starts:

✅ Burning fat instead of storing it
✅ Healing instead of hurting
✅ Giving you the energy you used to feel — without needing three cups of coffee to function

This isn’t just about weight loss. It’s about turning your body back on.

You’ll get:

Circadian-friendly meal plans
Gentle detox strategies
A daily rhythm blueprint
Accountability and encouragement from yours truly

Bonus: Want to Dive Deeper With Me and Other Health Nerds?

We just started a Book Club for patients and health fanatics who want to go deeper into natural healing, biohacking, and performance.

This month? We’re diving into The Circadian Code.
➡️ Join the book club here and let’s geek out together (plus get my book overviews and takeaways).

When You’re Ready…

Most people wait until the pain is unbearable…
Until the fatigue wrecks another race…
Until their doctor brings up meds.

But what if you didn’t have to wait?

What if now is the moment you choose to work with your body instead of against it?

👉 Join the 14-Day Fat to Fit Reset and give your body a reason to thank you — in just 2 weeks.

Because like Randy learned…
You don’t need a new life.
You just need a new rhythm.

How about you?…

Have you tried this before? We want to hear from you! Please leave a comment or question below OR share this with a friend it could help. We look forward to hearing from you!

Sources

Panda, Satchin. The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight. Rodale Books, 2018.
Chaix, A., Zarrinpar, A., Miu, P., & Panda, S. (2014). Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges. Cell Metabolism, 20(6), 991–1005.
Wilkinson, M. J., et al. (2020). Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome. Cell Metabolism, 31(1), 92–104.e5.
Czeisler, C. A., & Gooley, J. J. (2007). Sleep and circadian rhythms in humans. Cold Spring Harbor Symposia on Quantitative Biology, 72, 579–597.

The post Why Your Body Clock Might Be Making You Fat, Tired, and In Pain (And What to Do About It) appeared first on Living Well Chiro.

Lose Weight, Lose Pain: Discover the Joy of a Back Pain-Free Lifestyle

Living — Thu, 29 Aug 2024 20:29:45 +0000

When it comes to back pain, getting rid of it is the priority. One significant yet often overlooked contributor to recurring back pain is being overweight. Carrying extra weight strains your spine, leading to chronic back pain. But there’s good news: addressing weight issues through a well-structured program can alleviate back pain and enhance your overall quality of life.

Our goal at Living Well Family Chiropractic & Nutrition is to help patients identify and fix the underlying causes of their pain allowing them to live a more fulfilling and pain-free life!

This is why we developed a weight-loss program, to help you!

The Power of Whole Foods

During our 14-Day Fat Burn & Muscle Building Program, we focus on the transformative power of whole, organic foods. Unlike processed foods, which can disrupt hormones and make fat loss more challenging, whole foods provide the nutrients your body needs to function optimally. By eliminating processed foods and sugars, you can help your body reset and start burning fat more efficiently.

Boosting Protein for Better Results

Many people are not accustomed to consuming enough protein, which is crucial for muscle building and fat loss. Our program emphasizes increased protein intake, supported by digestive enzymes to enhance digestion and nutrient absorption. This not only aids in muscle building but also helps manage cravings and maintain energy levels.

Essential Supplements for Optimal Health

Incorperating supplements like digestive enzymes, omega 3 fatty acids, and PerfectAmino can make a significant difference. These supplements support digestion, enhance fat loss, and ensure proper nutrient intake, which is essential for achieving your weight loss goals and reducing back pain.

While I don’t recommend 90% of “suplements” out there, here are a few I use, trust, and recommend to help lose weight.

Navigating the Transition Period

Switching to a fat-burning mode can be challenging, with potential cravings and mood swings. However, by sticking to a diet rich in high protein, healthy fats, and PerfectAmino, you can navigate this transition smoothly. Remember, the discomfort is temporary, and the benefits are long-lasting.

Diet Structure for Success

Our initial Phase I of our program’s diet structure focuses on reducing calories while ensuring high nutrition through whole foods. This approach helps correct hormonal imbalances and supports fat loss, ultimately leading to reduced back pain and improved mobility.

This can be tough but the results are worth it!

Chiropractic Care in Chelan, Washington

At Living Well Family Chiropractic in Chelan, Washington, we understand the importance of holistic health. Our chiropractic care is designed to complement your weight loss journey, providing relief from back pain and enhancing your overall well-being. By integrating chiropractic adjustments with our Fat Burn & Muscle Building Program, you can achieve optimal results.

If you are currently experiencing back pain, give us a call or schedule an appointment here.

Embrace the Journey

By following our 14-Day Fat Burn & Muscle Building Program, you’re not just embarking on a weight loss journey; you’re taking a crucial step towards alleviating back pain and enhancing your overall health. Join our new online community, where you’ll find guidance, motivation, and the tools you need to succeed.

If you’re ready to shed weight fast, join our “Fat to Fit: 14 Day Fat Burn and Muscle Gain Challenge” Facebook group. We’ll guide you through food choices, shopping lists, and workout plans. Participants are losing an average of 13-15 pounds! This program is simple but not easy. So only join if you are 100% ready to take the challenge. We offer this course for $297 but are giving it for free to the first 20 members. So act fast. Look forward to seeing you there!

The post Lose Weight, Lose Pain: Discover the Joy of a Back Pain-Free Lifestyle appeared first on Living Well Chiro.